An entire high protein, fat free cake ready in less than 5 minutes. Yep! This ‘mug'(bowl) cake features in my weekly menu on more than one occasion. Very often it’s post workout, for breakfast or as a mid afternoon snack.
Mug cakes are growing in popularity and for good reason. Even the laziest of cooks (me!) can whip one of these up with ease. The only thing that takes a little mastering is nailing the cooking time, as it can vary slightly depending on the age and/or power of your microwave. However that just means you’ll need to keep practicing until you get it right! ?
As many of you reading this will know, I LOVE peanut butter. In fact, I love all kinds of nut butter. So when I saw that Sukrin made peanut flour I knew I had to make a batch of peanut butter cookies. Usually I would add oats but I chose to make a lower carb variety for those who are looking for a sweet treat on a low carb or low sugar diet.
I tried these cookies out on lots of friends and family and many of them had absolutely no idea they were sugar free. In fact if they didn’t know me better they would think they were the real deal!
So I won’t waffle on any longer, this is how you make them.
This refreshing Protein Pina Colada makes the perfect post workout recovery shake. With great quality complete protein from the egg whites (don’t be cracking and wasting those egg yolks, get yourself some Two Chicks liquid egg whites!) combined with creamy coconut milk which is a great source of vitamin B12, and sweet pineapple juice which is packed with vitamin C. It’s also absolutely delicious!
These cake-like muffins are deliciously sweet and satisfying but without any of the refined white flour, butter or sugar you’d find in your regular tea time treat.
But surely they won’t taste as good? I promise you these little beauties are seriously tasty. Just like the regular unhealthy version but with much more wholesome ingredients!
White flour is replaced with Sukrin Sugar & Gluten Free Cake Mix which contains sesame flour and naturals sweeteners, which means there is no need to add any extra sugar. I’ve used rapeseed (or coconut) oil instead of butter, and of course increased the protein content with the help of White Chocolate Muscle Mousse which doesn’t dry the mixture out.
They are also incredibly quick and simple to make, so give them a try!
(This recipe makes 6 muffins, if you want more then simply double or triple the recipe as stated below.)
Sometimes you need a seriously thick, creamy and indulgent treat to kick those pesky cravings. And this chocolate almond protein smoothie ticks all these boxes. However, unlike your usual creamy milkshake, its packed with protein, healthy fats and no added sugar!
Now there are a couple of ingredients that you may be thinking ‘WHAT? you crazy?’
The first being liquid egg whites, these are a great source of natural protein and completely disappear into the shake with no eggy tastes at all – I suggest you use pasteurised liquid whites like these ones by Two Chicks which I get from here.
The second being avocado. I can see you screwing up your face, trust me when I say this adds nothing more than a creamy flavour and delicious thickness. Try it and see!
If you’ve heard of IIFYM then you’ve probably heard of The Beltsander. With a 16k+ strong following on Instagram, The Beltsander in his own words is a ‘lifter of heavy things & eater of many things’ – many very delicious things as he tortures us all with on a daily basis!
I am a big fan of The Beltsander’s creations so I couldn’t be more excited to share this epic recipe for Protein Blueberry & Banana Bread with you all! If you give it a try be sure to share a picture with us both.
This is a fantastic alternative to your typical ‘leafy’ salad. Crunchy raw veggies combined with sweet pomegranate, its perfect to serve with some grilled meat or fish.
Personally I can eat gluten, but I have noticed that a number of my followers follow gluten free diets. Either because they are forced to, or through choice. So this recipe is for you guys!
I chose to leave the protein powder out of these, and instead to add the protein on top in the form of Greek yoghurt. But you can add a scoop should you wish to.
My second favourite thing to do with Muscle Mousse (my favourite is to make cheesecakes!) is to make protein pancake. One of the best things about protein pancakes is you can tailor them to your macros, so everyone can enjoy them. Never use whey protein in pancakes it makes them terribly dry. Muscle Mousse is a casein based product so doesn’t dry them out and adds sweetness and flavour as well as protein without excess empty calories. Win/win!
I LOVE fishcakes. But I often find they are more potato than fish and can lack flavour. This recipe uses sweet potato not only for its awesome health benefits but also for its delicious sweet flavour, which goes perfectly with the salty tuna and warm cumin. I often have these for lunch as they are really quick and easy to prepare. You can even eat them cold!
I don’t think these need much introduction but here’s how this recipe came about – I love cinnamon rolls but I also want to look bangin’ in my bikini in a few weeks time. This is why this recipe was created! Enjoy :-)
This recipe came from a ‘chuck it all in a pan and see what happens’ type moment when I wasn’t sure what I wanted for lunch. I had defrosted some chicken breast mince (which I get from Muscle Food) and headed to the fridge for some inspiration with what to do with it. I had some onions, a yellow pepper which had seen better days and half a pot of chipotle paste. I always have a tin of chopped tomatoes in the cupboard so I thought I’d give a chicken chilli a bash. Mighty glad I did as it was damn tasty!
A recipe request from one of my lovely twitter followers, and also my patriotic Welsh partner. I’d not tried Welsh cakes until a few years ago but they are delicious. Very similar to a scone, but thinner and require no baking – bonus! Traditionally made with white refined flour and lard they aren’t the most ab friendly ! So I did what I do best – change the ingredients to keep the fundamental texture and flavours the same, but with far healthier ingredients and extra protein! Enjoy…
So what the hell are zoats? Well this word came as a hybrid of zucchini (the American word for courgette) and oats. We have adopted the same word on this side of the pond as ‘coats’ could cause all sorts of confusion.
Now you might be thinking courgette in oats sounds disgusting. Well we’ve long been adding vegetables to sweet food – Carrot Cake and Chocolate Beetroot Cake are just a couple of examples. So it’s not as odd as you may have inititally thought.
But why? Well courgettes have a much lower calorie/carb content than oats (obviously) so they make a great way of bulking out meals! And if like me you love your bowl of oats, anything that can double or triple the size is most welcome.
The addition of the egg whites also helps with this ‘bulking out’ process. It also adds extra protein (win!) without extra carbs, or fat.
You can add any flavour protein powders or toppings but I’ve gone for the classic chocolate for this recipe. So here’s what you need and how to make them!
This recipe was created to satisfy the cravings of the Chief at Skinny Chimp. This chimp LOVES to dunk a naughty biscuit in tea, so asked for my help to create a healthy, protein packed alternative. It needed to have the same delicious taste, manageability when dunking, and it also needed to be quick and easy.
So I give you… The Giant Protein Bourbon Biscuit! (They don’t need to be giant, you can make smaller ones if you wish).
All you will need is…
This recipe happened completely by accident. I meant to make some raw protein oat bites (which you can find the recipe for here) but I added too much water and the batter was far too thin. So I added some left over mashed banana, Muscle Mousse and baked it in the oven. Once the came out smelling sweet and delicious there was only one thing that could improve them… nut butter!
If you were wondering about the name, this came from one of my wonderful Twitter followers and I think it sums them up perfectly.
Sometimes only a biscuit dunked in a cuppa will do. Which is why I created these healthier, protein packed biccies that you can enjoy guilt free! I made one giant one (mostly for the novelty factor) but you can make a few smaller ones. This recipe makes enough for 1 serving.
I love carrot cake, and I love oats. So when I was looking for inspiration for an overnight oats recipe I looked out some of my favourite carrot cake recipes so I could ensure the flavours were as authentic as possible. Therefore this recipe is full of rich spices and plenty of cinnamon (if you follow me on twitter @protein_chef you’ll be aware of my love of cinnamon). It also contains grated carrot just as any good carrot cake should have, which also doubles as a great way to add extra volume without masses of extra calories (win!). I added vanilla whey protein to sweeten and add extra protein but you could easily omit this and simply use a natural sweetener or maple syrup if you don’t have any. So less chat, more instructions. Here’s what you need and how to make your carrot cake overnight oats!…
I don’t think this recipe needs much introduction – just look at it!
Myself and my good friend Liza Salt met up for a day of training and baking and this little beauty was the result!
The flavour was one that I have been asked to create on numerous occasions so here it is!